6/8/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is a very “Open” style WOD. You will need to focus on breathing and pacing early, and then turning on the turbo-boosters for the sets of 6 and 3. If you go out too hot it will turn into a train-wreck for you. You are going to be tired on that heavy HPS, so really think about hitting triple extension and getting quickly under the bar!

Metcon (Time)

1. WOD (34:00-50:00. This includes part 1 and part 2.) With a 16 minute running clock

Part 1:

For time:

15-12-9-6-3

Hang power snatch (95lbs/65lbs)

Thruster (95lbs/65lbs)

** Time cap is 10:00 on the clock

KEEP THE CLOCK RUNNING

Hang Power Snatch

With remaining time:

Find a heavy single on the hang power snatch.

** Time cap is 16:00 on the clock

L3 – 95/65

L2 – 75/55

L1 – 45/35

COOL DOWN (50:00 – 60:00)

Walk 200 meters

1:30 Upper back roll with a plate

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